Monkfish
A dense, sweet cooked tail often compared with lobster, with very little fat.
Nutrition per 100 g
Standardised to 100 g of monkfish, cooked for fair comparison. Typical serving: 100 g cooked — 97 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 97 kcal | 97 kcal | 100 kcal |
| Protein | 18.6 g | 18.6 g | 19.2 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 2 g | 2 g | 2.1 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of monkfish, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 14 µg | 14 µg | 2% |
| Vitamin C | 1 mg | 1 mg | 1% |
| Thiamin | 0.029 mg | 0.029 mg | 2% |
| Riboflavin | 0.073 mg | 0.073 mg | 6% |
| Niacin | 2.6 mg | 2.6 mg | 16% |
| Vitamin B6 | 0.28 mg | 0.28 mg | 16% |
| Folate | 8 µg | 8 µg | 2% |
| Vitamin B12 | 1 µg | 1 µg | 42% |
| Pantothenic acid | 0.17 mg | 0.17 mg | 3% |
| Minerals | |||
| Calcium | 10 mg | 10 mg | <1% |
| Iron | 0.41 mg | 0.41 mg | 2% |
| Magnesium | 27 mg | 27 mg | 6% |
| Phosphorus | 256 mg | 256 mg | 20% |
| Potassium | 513 mg | 513 mg | 11% |
| Sodium | 23 mg | 23 mg | 1% |
| Zinc | 0.53 mg | 0.53 mg | 5% |
| Selenium | 46.8 µg | 46.8 µg | 85% |
| Copper | 0.036 mg | 0.036 mg | 4% |
| Manganese | 0.031 mg | 0.031 mg | 1% |
Source: USDA FoodData Central — Fish, monkfish, cooked, dry heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat monkfish?
- A concentrated protein food for the calories it costs.
- A dense, sweet cooked tail often compared with lobster, with very little fat.
How to include it
- Cook to a safe temperature and serve with vegetables or a whole grain.
- Typical pairing ideas: Garlic, Tomato, Saffron.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Lobster, cooked
Cooked northern lobster meat: high protein, very little fat, and a notable sodium content from the sea.
- kcal
- 89
- protein
- 19 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked meat
Cod, cooked
A lean white fish giving 23 g of protein per 100 g for barely 100 calories.
- kcal
- 105
- protein
- 22.8 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Scallops, cooked
Sweet, lean shellfish with 20 g of protein per 100 g and almost no fat.
- kcal
- 111
- protein
- 20.5 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.